1:00 rest
2x:
2 x 150 @ 2:45- go dr/sw/dr by 50's, build the swim
3 x 50 swim desc 1-3 @ 1:05, same stroke as the 150's
Go rd1 free/rd2 choice no free
Check HR after 2nd rd, then...
With fins:
8 x 50 @ 1:05, o/e
odds, breast pull drill (choice kick, free or 2 dolph kicks)/last 15m fast udk
evens, choice drill (can be diff stroke)/last 15m fast free kick on back arms pointed UP
Check HR after #8, then fins off/100 easy
1:00 rest
12 x 100 odds/evens (2 x 6)-
odds, always swim free br3 or 4/2 @ 1:25, go smooth/add kick by 50's (SrP @ 1:35)
evens, swim 50 back/25 breast/25 free @ 2:00, desc 1-3 (2/4/6) and 4-6 (8/10/12), get times
Check HR after #12, then get right into...
200 in MRS (no free), go dr/k/dr/skulling by 50's
1:00 rest
3 rounds of (4 rounds if NOT racing this weekend)-
4 x 50 MRS-
odds, swim at 200 gp @ 1:10
evens, go 25m swim max effort from a dive/25m drill, all @ 1:50
1 x 200 pull free w/shnorkel & choice equip
Check HR after each round, then :30 rest
If there is time, finish up with...
With fins, 16 x 25 @ :45- "the usual," in sets of 4
Warmdown a bit before you get out. Stay wel hydrated and wear your sunscreen today- stay out of the sun if you can, especially if you're racing this weekend. Have a great day!
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